Hi Everyone,
Well, tonight was a tough one. I had to leave for Chico, Ca on Friday so I had to jam this work out together before I left.
SUPERSET:
Heavy Back Extensions- 100 lbs plate 4x15
Banded Reverse Hypers- Orange bands- 4x15
SUPERSET:
Nordic Trac- 2x5 mins.
Stair Master-2x 5 mins
Verticle Leg Press- 2x15 reps
Bent Knee Sit Ups- 100 reps
This workout sucked so bad. Have fun.
Coach Phipps
Tuesday, March 8, 2016
Friday, March 4, 2016
Monday Chest and Shoulders
Hi Everyone,
Today we are doing Chest and Shoulders.
SUPERSET:
Prowler Bench- loaded with 215 lbs. Down and back 25 yards, I did 4 sets. You do these by setting your feet and push the sled as far as you can, then reset your feet and push again.
Soloflex Bench- 4x10
SUPERSET:
Single Arm Db Shoulder Press- 4x10
Total Gym Punches- 3x15
SUPERSET:
Cable Tri Push Downs- 4x15
Total Gym Tri Extensions- 4x15
Overhead Tri Extensions- 4x15
Abs- Bent Knee Sit Ups- 100 reps
Coach Phipps
Today we are doing Chest and Shoulders.
SUPERSET:
Prowler Bench- loaded with 215 lbs. Down and back 25 yards, I did 4 sets. You do these by setting your feet and push the sled as far as you can, then reset your feet and push again.
Soloflex Bench- 4x10
SUPERSET:
Single Arm Db Shoulder Press- 4x10
Total Gym Punches- 3x15
SUPERSET:
Cable Tri Push Downs- 4x15
Total Gym Tri Extensions- 4x15
Overhead Tri Extensions- 4x15
Abs- Bent Knee Sit Ups- 100 reps
Coach Phipps
Wednesday, March 2, 2016
Thursday and Friday
Hi Everyone,
Ok, here is what I did last Thursday and Friday.
Thurs- Arms
Sled Pull Tri's- set up a weighted sled or prowler with straps to pull with. (see Westside Barbell or watch Westside Barbell sled pulling on Youtube.) I had the sled loaded with 210 lbs. and went down and back 25 yards each way. I did 4 sets.
SUPERSET:
Tri Push Downs- 4x15
Banded Overhead Tri Extensions- 4x15 (I used a medium band)
SUPERSET: (Trifecta)
Ez Bar Curls- 4x10
Alternate Curls- 4x10
Arnold Curls- (concentration curls)
Abs- V-Ups- 100 reps
Friday- Deadlift work
Powerlift Good Mornings- 3-4warm ups x3,then 5x3 at 85% (365 lbs.)
Db Stiff Leg Deads- 50 lbs x 8, 55 lbs. x8, 60 lbs. x8
Side Bends- (Db) 100 lbs. 3x12
Have fun Everyone.
Coach Phipps
Ok, here is what I did last Thursday and Friday.
Thurs- Arms
Sled Pull Tri's- set up a weighted sled or prowler with straps to pull with. (see Westside Barbell or watch Westside Barbell sled pulling on Youtube.) I had the sled loaded with 210 lbs. and went down and back 25 yards each way. I did 4 sets.
SUPERSET:
Tri Push Downs- 4x15
Banded Overhead Tri Extensions- 4x15 (I used a medium band)
SUPERSET: (Trifecta)
Ez Bar Curls- 4x10
Alternate Curls- 4x10
Arnold Curls- (concentration curls)
Abs- V-Ups- 100 reps
Friday- Deadlift work
Powerlift Good Mornings- 3-4warm ups x3,then 5x3 at 85% (365 lbs.)
Db Stiff Leg Deads- 50 lbs x 8, 55 lbs. x8, 60 lbs. x8
Side Bends- (Db) 100 lbs. 3x12
Have fun Everyone.
Coach Phipps
Friday, February 26, 2016
Thursday Feb 25, 2016
Hi Everyone,
Tonight I did Upper Back
I have found that I like doing Upper Back by its self. Ok, here is what I did.
Triple Superset:
Solo flex Lat Pull Downs- 4x10
Heavy Db Rows- 4x10
Wide Grip Lat Pull Downs- 3x12
Lee Priest Style Shrugs- 4x10 (do shrugs in front and then do them on the side.)
Sled High Pulls- (150 lbs) 50 yards x 3 sets
Bent Knee Sit Ups- 100 reps
Tonight I did Upper Back
I have found that I like doing Upper Back by its self. Ok, here is what I did.
Triple Superset:
Solo flex Lat Pull Downs- 4x10
Heavy Db Rows- 4x10
Wide Grip Lat Pull Downs- 3x12
Lee Priest Style Shrugs- 4x10 (do shrugs in front and then do them on the side.)
Sled High Pulls- (150 lbs) 50 yards x 3 sets
Bent Knee Sit Ups- 100 reps
Thursday, February 25, 2016
Tuesday Feb. 2/24/16
Hi Guys,
Tonight was a Upper Back work night. I love training the upper back hard and separate from chest or legs. I do lots of lat work as lats are a major muscle group that is super important for over all power and strength in the body.
Super Trifecta-
Soloflex Lat Pull downs- 4x10-12 reps
Wide Grip Cable Lat rows- 4x15
Heavy Db Rows- 4x10 (These are done very heavy to build grip and lat strength and size.)
Superset-
Priest Shrugs- 4x10-12 reps (These are done first in front and then on the sides)
Total Gym High Pulls- 4x10 (These can be done on a cable machine.)
Abs- Sellers V's (side ways V ups) 25 on each side.
Denise Austin Hip ups- 50 reps.
Tonight was a Upper Back work night. I love training the upper back hard and separate from chest or legs. I do lots of lat work as lats are a major muscle group that is super important for over all power and strength in the body.
Super Trifecta-
Soloflex Lat Pull downs- 4x10-12 reps
Wide Grip Cable Lat rows- 4x15
Heavy Db Rows- 4x10 (These are done very heavy to build grip and lat strength and size.)
Superset-
Priest Shrugs- 4x10-12 reps (These are done first in front and then on the sides)
Total Gym High Pulls- 4x10 (These can be done on a cable machine.)
Abs- Sellers V's (side ways V ups) 25 on each side.
Denise Austin Hip ups- 50 reps.
Tuesday, February 23, 2016
MondayWorkout Feb 23, 2016
Hi Everyone,
I am really trying to get back to posting all the time. I hope I can do that now. I just have a lot going on. Its been 3 years now that my 27 year marriage broke up and you would not believe how hard it is to rebound from something like that. I lost my oldest son and my dad on top of that. In 18 months I was divorced, lost my son and my dad died. Some times life just sucks. Oh well, it time to get it back. Ok here is what I did this Monday night.
Incline Bench- I did 4 warm up sets x 10 reps, and then I did 185x8, 195x8, 215x8, 195x8
Solo Flex Bench- This is the only kind of bench I can still do after 2 Pec tears. I did 4x15.
Single Arm Db Shoulder Press- 4x8 I finshed with 70 lbs x 8 reps.
Abs- 100 v- ups
I hope all of you are well.
Coach Phipps
I am really trying to get back to posting all the time. I hope I can do that now. I just have a lot going on. Its been 3 years now that my 27 year marriage broke up and you would not believe how hard it is to rebound from something like that. I lost my oldest son and my dad on top of that. In 18 months I was divorced, lost my son and my dad died. Some times life just sucks. Oh well, it time to get it back. Ok here is what I did this Monday night.
Incline Bench- I did 4 warm up sets x 10 reps, and then I did 185x8, 195x8, 215x8, 195x8
Solo Flex Bench- This is the only kind of bench I can still do after 2 Pec tears. I did 4x15.
Single Arm Db Shoulder Press- 4x8 I finshed with 70 lbs x 8 reps.
Abs- 100 v- ups
I hope all of you are well.
Coach Phipps
Tuesday, February 16, 2016
Monday Feb 15,2016
Hi Everyone,
I did chest and shoulder's tonight. Everything hurt tonight, some nights are like this.At 53 years old shit hurts and tonight everything hurt. All of my old injuries are coming back to haunt me. LOL!
Incline Bench-I did 3warm ups x10 reps, then I went 185 x 10, 205x10, 215x8, 215x8
Soloflex Bench Press-4x10 The only kind of bench I can do anymore. With both pec's torn this is all I can do now.
Pec Deck- 4x10
Behind the Neck Shoulder Press- 4x6- I went 135x6,155x6,135x2x6
Abs-Bent Knee Sit Ups- 100 reps
I hope everyone is doing good
Coach
I did chest and shoulder's tonight. Everything hurt tonight, some nights are like this.At 53 years old shit hurts and tonight everything hurt. All of my old injuries are coming back to haunt me. LOL!
Incline Bench-I did 3warm ups x10 reps, then I went 185 x 10, 205x10, 215x8, 215x8
Soloflex Bench Press-4x10 The only kind of bench I can do anymore. With both pec's torn this is all I can do now.
Pec Deck- 4x10
Behind the Neck Shoulder Press- 4x6- I went 135x6,155x6,135x2x6
Abs-Bent Knee Sit Ups- 100 reps
I hope everyone is doing good
Coach
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